Category: Uncategorized

Strength.

Strict press 5,5,5,5,5

superset with

Strict chest to bar

Conditioning.

21-15-9

push press 60/40kg

hand release push up

Skill.

7 x 2 high hang cleans.

Conditioning.

10min amrap

7 hang power clean 60/40kg

20 front rack lunges 60/40kg

14 burpee box jump 24/20

Strength.

front squat 6 x 6 @ 70% (add 2.5kg)

Conditioning.

4 rounds for total reps

45sec wall ball 10’/9′ 9/6kg

15sec rest

45sec kettlebell snatch 24/16kg (alternate)

15sec rest

45sec double unders

15sec rest

Skill.

2rm hang power clean.

Conditioning.

3 x 3min amrap. 60sec rest between amraps.

3 hang power clean 70/50kg

6 push up

9 air squat

Strength.

front squat 10 x 3 @85%

Conditioning.

7min amrap of  burpees

Conditioning.

50 wall ball 9/6kg 10’/9′

40 kettlebell swings 24/16kg

30 step down box jump 24/20

20 chest to bar

10 hspu

20 chest to bar

30 step down box jump

40 kettlebell swings

50 wall ball

Skill.

12min work to a heavy

Snatch 1st pull (above knee) + snatch

Conditioning.

21 power snatch 60/40kg

21 lateral bar burpee

15 overhead squat 60/40kg

15 lateral bar burpee

9 snatch 60/40kg

9 lateral bar burpee

Strength.

Floor press 3,3,3,3,3 superset with 3 strict chest to bar

Conditioning.

10 down to 1 of

Shoulder to overhead 70/50kg

Toes to bar

Strength.

Front squat. 8 x 4 @ 80%

Conditioning.

7min amrap

7 thrusters 42.5/30kg

7 box jump 24/20

7 pull up

Skill.

2rm hang clean

Conditioning.

8min amrap
21-15-9 ground to overhead with bumper 20/10kg toes to bar. Do 30 double unders between sets.

60 sec rest then

3 x 60sec weighted plank